Monday is National Bench Press day in America. Walk into any gym on a Monday afternoon or evening and there will be guys sitting around waiting for a flat bench press to free up so they can assume the position and put up some iron. Well, guess what? Across the Atlantic, it would seem Mondays are reserved for bench pressing as well. At least where IFBB pro Zack Khan trains in Sheffield in the United Kingdom they are.
Consider what he has to say about bench pressing: “A lot of guys bench press four plates but have weak chests. Why’s that? They’re using their triceps and their front delts. They don’t have that mind-muscle connection to their chests. When you bench press, you want your elbows up high toward your ears, so your arms are straight. Lots of people bring their arms down into their lats, which brings their triceps into it and lets them move more weight. Sure, they might be stronger, but what about their chest development?”
FLAT BENCH PRESS
His first set of bench presses, with one plate on either side of the bar for 20 reps, continues the warmup. Khan will slap a second plate on both sides and pump out an easy 15 reps. From there he jumps up to his work weight: four plates. Khan will get as many reps as he can to failure, anywhere between 10 and 12 reps depending on how he feels that day. As he stated above, his elbows are fared out closer to his ears than his lats, making this as close to a pure pec movement as one can get. For his final set, Khan will drop the weight down and go to failure, at least 12 reps.
Click "Next Page" to continue >>